3 day Sheiko/ Road to Denver

IronLion23 · 02-12-2008, 01:22 AM

Today was the first training session of the squat intensive program known as Sheiko. Although I'm only using the three day program, I will be basing all of my percentages off my equipped maxes once my coach gives me the ok. For now, however, I will be basing all my percentages off the following numbers:
Squat: 410lbs
Deadlift: 530lbs
Bench: 285lbs
My equipped numbers are as follows:
Squat: 460
Deadlift: 560
Bench: 285(I have not yet used a shirt)
Bench Press 1x5 50% 140lbs
2x4 60% 175lbs
2x3 70% 205lbs
5x3 75% 215lbs
Squat 1x5 50% 205lbs
2x5 60% 250lbs
5x5 70% 290lbs
Bench Press 1x6 50% 140lbs
2x6 60% 175lbs
4x6 65% 190lbs
Flat DB Flies 5x10 25lb dumbells
Good Mornings 5x5 30% Squat 135lbs
Overall this training session was a wake up call to the road ahead especially since I havent touched a barbell since my meet on the 26th. It felt good to start groovin my squat again and I started off this program right by doin all my squats ATG. The bench work sets were more than manageable for this training session. I do believe, however, when I wake up tomorrow I will definetly find out how my body felt about today's training.

**romanaz** · 02-12-2008, 03:34 AM

muahahahahaha

**DJSTARER** · 02-12-2008, 12:36 PM

and so it starts.

so now we have a 3 day and a 4 day template on ironmass. You all are lucky bastards.

**davtown** · 02-12-2008, 03:28 PM

Hey Lion, good to see the new log... looks like fun

. When is your next meet?

Quote:

Originally Posted by DJSTARER

so now we have a 3 day and a 4 day template on ironmass. You all are lucky bastards.

and I'm definitely following both of them!

IronLion23 · 02-12-2008, 07:31 PM

my next meet will be at USAPL Collegiate Nationals on April 12th.

IronLion23 · 02-14-2008, 01:53 AM

February 13th:
Deadlift 1x5 50% 265lbs
2x5 60% 325lbs
2x4 70% 375lbs
4x3 75% 405lbs(I was feelin ambitious and rounded up, plus four plates looks more appealing to my eye)

Incline Bench Press 6x4 55% Bnch 160lbs

Bodyweight Dips 5x5

Rack Pulls
1x5 50% 265lbs
2x5 60% 320lbs
2x4 70% 375lbs
4x3 80% 425lbs (I used a belt for these four sets)

Rev DB Lunges 5x5 (I performed these while holding 50lb dumbells)

Weighted Situps 3x15 I substituted doing crunches on a medicine ball with a purple band around my neck.

Overall, the only soreness I have from Monday's session was existent in my quads. This is to be expected due to the extremely narrow stance I use to squat. Today's session, although lasting just under 3 hours, acted as a learning experience. As I was performing my last two sets of rack pulls, one would figure that you would be the most fatigued at the end of the training session and that bad form might creep into play, but, on the contrary my last two sets were the most sound. I maintained a good arch in my back and demonstrated good speed off the rack to the lock out. My guess is that such high volume programs, while using sub-failure percentages, teach the body to perform exercises with the highest efficiency.

IronLion23 · 02-18-2008, 02:57 AM

Alright since I had to leave town this weekend I was forced to complete friday's training session tonight.
First week, 3rd day
February 17
Bench Press
1x7 50% 150lbs
1x6 55% 165lbs
1x5 60% 180lbs
1x4 65% 195lbs
2x3 70% 210lbs
2x2 75% 225lbs
2x3 70% 210lbs
1x4 65% 195lbs
1x6 60% 180lbs
1x8 55% 165lbs
1x10 50% 150lbs
Flat DB Flies 5x10 I performed these sets with 20lb dumbells just for optimal stretching without any strain or difficulty throughout all sets.
Squat 1x5 50% 205lbs
2x4 60% 250lbs
2x3 70% 290lbs
5x3 75% 310lbs
EX CurlBar Ext 5x10
Good Mornings 5x5 25% Squat 135lbs
Overall the bench sets felt very light. I attribute this to performing high volume push ups on off days which is getting my body better acquainted with the same general motion of benching without being that taxing on my body. The squats were a little gritty on the last two sets but that is normal when starting this program. Usually by the fourth week in is when I start really noticing strength gains.

IronLion23 · 02-20-2008, 02:20 AM

Week 2, Day 1
February 19th
Day 1 sxr
Squat 1x5 205lbs
2x4 250lbs
2x3 290lbs
5x2 330lbs(I used a belt for these five sets)
Bench Press
1x5 150lbs
1x4 180lbs
2x3 210lbs
6x2 240lbs
Flat DB Flies 5x10 I performed these sets with a 20lb dumbell.
Weighted Pushups 5x10
Squat 1x3 225lbs
1x3 270lbs
4x3 310lbs
Good Mornings 5x5 I performed these sets with 135lbs on the bar.
I was very impressed with my performance today. Even the highest percentages felt more than comfortable to work with. I felt today's session really got my form grooved. Again all squats were performed ATG. All bench sets were performed with a pause off my chest to focus on explosion.

**DJSTARER** · 02-20-2008, 02:34 AM

Quote:

Originally Posted by IronLion23

Week 2, Day 1
February 19th
Day 1 sxr
Squat 1x5 205lbs
2x4 250lbs
2x3 290lbs
5x2 330lbs(I used a belt for these five sets)
Bench Press
1x5 150lbs
1x4 180lbs
2x3 210lbs
6x2 240lbs
Flat DB Flies 5x10 I performed these sets with a 20lb dumbell.
Weighted Pushups 5x10
Squat 1x3 225lbs
1x3 270lbs
4x3 310lbs
Good Mornings 5x5 I performed these sets with 135lbs on the bar.
I was very impressed with my performance today. Even the highest percentages felt more than comfortable to work with. I felt today's session really got my form grooved. Again all squats were performed ATG. All bench sets were performed with a pause off my chest to focus on explosion.

keep up the good work. I'll see you tomorrow. Thanks in advance for the help.

**Ikaika** · 02-20-2008, 07:48 AM

looking good bro. Keep after it.

IronLion23 · 02-22-2008, 02:01 AM

Week 2, Day 2
February 21st
Deadlift til Knees
1x4 265lbs
2x4 320lbs
4x4 375lbs
Bench Press
1x5 150lbs
2x5 180lbs
5x4 210lbs
Flat DB Flies 5x10 Again I used 20lb dumbells for maximum stretchin without any strain.
Deadlifts 1x4 265lbs
1x4 320lbs
2x3 375lbs
5x3 400lbs
Forward DB Lunge 5x5 All lunges were performed with 50lb dumbells in hand and less than 1 minute of rest in between sets. This session was not difficult by any means other than the higher volume. However, Sheiko compensates by lowering the percentage used. I also worked on keeping my form consistent throught all sets; this means keeping my chest up and maintaining a good arch in my spine.

IronLion23 · 02-24-2008, 04:39 AM

February 23
Week 2, Day 3
Squat
1x4 205lbs
1x4 250lbs
2x3 290lbs
6x3 310lbs
Bench Press
1x6 150lbs
1x5 180lbs
2x4 210lbs
2x3 225lbs
2x2 240lbs
1x4 225lbs
1x5 210lbs
1x6 180lbs
1x7 150lbs

Squat
1x3 225lbs
1x3 275lbs
4x2 315lbs
I felt pretty solid throughout both the bench and squat moves. I felt a little slow out of the hole concerning my squat. Note: in the words of my training partner, uncomplicating the tucking in of my elbows has enabled me to unlock a lot more strength in my bench.

IronLion23 · 02-26-2008, 02:52 AM

Week 3, Day 1
February 25

Squat
1x5 205lbs
2x4 250lbs
2x3 290lbs
5x3 330lbs (I used a belt for these five sets)
Bench Press
1x5 150lbs
1x4 180lbs
2x3 210lbs
5x3 240lbs

Squat 1x5 205lbs
1x5 250lbs
5x5 290lbs
All of my lifts felt really strong. I performed all of my bench sets with a pause and good explosion off my chest to the lockout. I was able to really groove my squat in that I have acheived what I feel is a really nice fold with minimal knee movement forward.

IronLion23 · 02-28-2008, 02:33 AM

Week 3, Day 2
Deadlift til Knees
1x4 265lbs
1x4 320lbs
2x4 375lbs
4x4 400lbs
Bench Press
1x6 150lbs
1x5 180lbs
2x4 210lbs
2x3 225lbs
2x2 240lbs
2x3 225lbs
1x4 210lbs
1x5 195lbs
1x6 180lbs
1x7 165lbs
1x8 150lbs

Rack Pulls
1x5 320lbs
2x5 375lbs
4x4 425lbs
By far the last four work sets of rack pulls were the most difficult. However, I have to say that my form improved after the first two sets making me more efficient, therefore the last two sets seemed easier. The lop sided pyramid of bench work sets was very manageable.

IronLion23 · 03-01-2008, 02:46 AM

February 29
Week 3, Day 3
Bench Press
1X5 155lbs
1X4 185lbs
2X3 210lbs
5X2 245lbs

Squat
1X5 205lbs
1X5 255lbs
2X5 290lbs
5X4 310lbs

Due to time constraints and poor time management on my part I was unable to perform the second session of benching. For the most part it was a lot volume for which i substituted the following:
Push ups
1X25
1X25
1X25
1X25
1X25
I feel that my squat is really coming along very nicely. Although at the moment I'm recovering from some strained ligaments in my left leg, I am still able to perform all sets with good explosion out of the hole. I should be back at 100% by next week after some icing and application of mineral ice before bed.

IronLion23 · 03-04-2008, 01:52 AM

March 3
Week 4, Day 1
Squat
1x5 205lbs
1x4 250lbs
2x3 290lbs
2x3 330lbs I used a belt for the rest of my work sets from this point on.
3x2 350lbs
I performed all squats ATG however the last set, last rep, in particular was pretty gritty. It was more like a good morning.
Bench Press
1x5 150lbs
1x4 180lbs
2x3 210lbs
5x3 240lbs
My bench felt very strong today. I had good command of my form and the weight. The last four work sets were performed with a close grip and a solid lockout.

Flat DB Flies 5x10 I performed these w/20 lb dumbells

Dips 5x8
Due to some intense pain in my left leg I had to drop the last squat session which demanded that I work up to 80% of max. I feel this was a prudent decision since i was unable to descend to parallel without my leg throbbing and perhaps giving out.

**DJSTARER** · 03-04-2008, 04:27 PM

Quote:

Originally Posted by IronLion23

March 3
Week 4, Day 1
Squat
1x5 205lbs
1x4 250lbs
2x3 290lbs
2x3 330lbs I used a belt for the rest of my work sets from this point on.
3x2 350lbs
I performed all squats ATG however the last set, last rep, in particular was pretty gritty. It was more like a good morning.
Bench Press
1x5 150lbs
1x4 180lbs
2x3 210lbs
5x3 240lbs
My bench felt very strong today. I had good command of my form and the weight. The last four work sets were performed with a close grip and a solid lockout.

Flat DB Flies 5x10 I performed these w/20 lb dumbells

Dips 5x8
Due to some intense pain in my left leg I had to drop the last squat session which demanded that I work up to 80% of max. I feel this was a prudent decision since i was unable to descend to parallel without my leg throbbing and perhaps giving out.

propably a good call. ice that shit and rehab. i'll see you wed night.

02-12-2008, 01:22 AM	#1
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 103 Recipes: 0 Rep Power: 8	3 day Sheiko/ Road to Denver Today was the first training session of the squat intensive program known as Sheiko. Although I'm only using the three day program, I will be basing all of my percentages off my equipped maxes once my coach gives me the ok. For now, however, I will be basing all my percentages off the following numbers: Squat: 410lbs Deadlift: 530lbs Bench: 285lbs My equipped numbers are as follows: Squat: 460 Deadlift: 560 Bench: 285(I have not yet used a shirt) Bench Press 1x5 50% 140lbs 2x4 60% 175lbs 2x3 70% 205lbs 5x3 75% 215lbs Squat 1x5 50% 205lbs 2x5 60% 250lbs 5x5 70% 290lbs Bench Press 1x6 50% 140lbs 2x6 60% 175lbs 4x6 65% 190lbs Flat DB Flies 5x10 25lb dumbells Good Mornings 5x5 30% Squat 135lbs Overall this training session was a wake up call to the road ahead especially since I havent touched a barbell since my meet on the 26th. It felt good to start groovin my squat again and I started off this program right by doin all my squats ATG. The bench work sets were more than manageable for this training session. I do believe, however, when I wake up tomorrow I will definetly find out how my body felt about today's training. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

02-12-2008, 12:36 PM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	Re: 3 day Sheiko/ Road to Denver and so it starts. so now we have a 3 day and a 4 day template on ironmass. You all are lucky bastards. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-12-2008, 07:31 PM	#5
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 103 Recipes: 0 Rep Power: 8	Re: 3 day Sheiko/ Road to Denver my next meet will be at USAPL Collegiate Nationals on April 12th. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

02-14-2008, 01:53 AM	#6
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 103 Recipes: 0 Rep Power: 8	Re: 3 day Sheiko/ Road to Denver February 13th: Deadlift 1x5 50% 265lbs 2x5 60% 325lbs 2x4 70% 375lbs 4x3 75% 405lbs(I was feelin ambitious and rounded up, plus four plates looks more appealing to my eye) Incline Bench Press 6x4 55% Bnch 160lbs Bodyweight Dips 5x5 Rack Pulls 1x5 50% 265lbs 2x5 60% 320lbs 2x4 70% 375lbs 4x3 80% 425lbs (I used a belt for these four sets) Rev DB Lunges 5x5 (I performed these while holding 50lb dumbells) Weighted Situps 3x15 I substituted doing crunches on a medicine ball with a purple band around my neck. Overall, the only soreness I have from Monday's session was existent in my quads. This is to be expected due to the extremely narrow stance I use to squat. Today's session, although lasting just under 3 hours, acted as a learning experience. As I was performing my last two sets of rack pulls, one would figure that you would be the most fatigued at the end of the training session and that bad form might creep into play, but, on the contrary my last two sets were the most sound. I maintained a good arch in my back and demonstrated good speed off the rack to the lock out. My guess is that such high volume programs, while using sub-failure percentages, teach the body to perform exercises with the highest efficiency. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

02-18-2008, 02:57 AM	#7
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 103 Recipes: 0 Rep Power: 8	Re: 3 day Sheiko/ Road to Denver Alright since I had to leave town this weekend I was forced to complete friday's training session tonight. First week, 3rd day February 17 Bench Press 1x7 50% 150lbs 1x6 55% 165lbs 1x5 60% 180lbs 1x4 65% 195lbs 2x3 70% 210lbs 2x2 75% 225lbs 2x3 70% 210lbs 1x4 65% 195lbs 1x6 60% 180lbs 1x8 55% 165lbs 1x10 50% 150lbs Flat DB Flies 5x10 I performed these sets with 20lb dumbells just for optimal stretching without any strain or difficulty throughout all sets. Squat 1x5 50% 205lbs 2x4 60% 250lbs 2x3 70% 290lbs 5x3 75% 310lbs EX CurlBar Ext 5x10 Good Mornings 5x5 25% Squat 135lbs Overall the bench sets felt very light. I attribute this to performing high volume push ups on off days which is getting my body better acquainted with the same general motion of benching without being that taxing on my body. The squats were a little gritty on the last two sets but that is normal when starting this program. Usually by the fourth week in is when I start really noticing strength gains. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

02-20-2008, 02:20 AM	#8
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 103 Recipes: 0 Rep Power: 8	Re: 3 day Sheiko/ Road to Denver Week 2, Day 1 February 19th Day 1 sxr Squat 1x5 205lbs 2x4 250lbs 2x3 290lbs 5x2 330lbs(I used a belt for these five sets) Bench Press 1x5 150lbs 1x4 180lbs 2x3 210lbs 6x2 240lbs Flat DB Flies 5x10 I performed these sets with a 20lb dumbell. Weighted Pushups 5x10 Squat 1x3 225lbs 1x3 270lbs 4x3 310lbs Good Mornings 5x5 I performed these sets with 135lbs on the bar. I was very impressed with my performance today. Even the highest percentages felt more than comfortable to work with. I felt today's session really got my form grooved. Again all squats were performed ATG. All bench sets were performed with a pause off my chest to focus on explosion. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

02-20-2008, 07:48 AM	#10
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,795 Recipes: 0 Rep Power: 214	Re: 3 day Sheiko/ Road to Denver looking good bro. Keep after it. __________________ No supplement can make up for the lack of a strong work ethic.

02-22-2008, 02:01 AM	#11
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 103 Recipes: 0 Rep Power: 8	Re: 3 day Sheiko/ Road to Denver Week 2, Day 2 February 21st Deadlift til Knees 1x4 265lbs 2x4 320lbs 4x4 375lbs Bench Press 1x5 150lbs 2x5 180lbs 5x4 210lbs Flat DB Flies 5x10 Again I used 20lb dumbells for maximum stretchin without any strain. Deadlifts 1x4 265lbs 1x4 320lbs 2x3 375lbs 5x3 400lbs Forward DB Lunge 5x5 All lunges were performed with 50lb dumbells in hand and less than 1 minute of rest in between sets. This session was not difficult by any means other than the higher volume. However, Sheiko compensates by lowering the percentage used. I also worked on keeping my form consistent throught all sets; this means keeping my chest up and maintaining a good arch in my spine. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

02-24-2008, 04:39 AM	#12
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 103 Recipes: 0 Rep Power: 8	Re: 3 day Sheiko/ Road to Denver February 23 Week 2, Day 3 Squat 1x4 205lbs 1x4 250lbs 2x3 290lbs 6x3 310lbs Bench Press 1x6 150lbs 1x5 180lbs 2x4 210lbs 2x3 225lbs 2x2 240lbs 1x4 225lbs 1x5 210lbs 1x6 180lbs 1x7 150lbs Squat 1x3 225lbs 1x3 275lbs 4x2 315lbs I felt pretty solid throughout both the bench and squat moves. I felt a little slow out of the hole concerning my squat. Note: in the words of my training partner, uncomplicating the tucking in of my elbows has enabled me to unlock a lot more strength in my bench. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

02-26-2008, 02:52 AM	#13
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 103 Recipes: 0 Rep Power: 8	Re: 3 day Sheiko/ Road to Denver Week 3, Day 1 February 25 Squat 1x5 205lbs 2x4 250lbs 2x3 290lbs 5x3 330lbs (I used a belt for these five sets) Bench Press 1x5 150lbs 1x4 180lbs 2x3 210lbs 5x3 240lbs Squat 1x5 205lbs 1x5 250lbs 5x5 290lbs All of my lifts felt really strong. I performed all of my bench sets with a pause and good explosion off my chest to the lockout. I was able to really groove my squat in that I have acheived what I feel is a really nice fold with minimal knee movement forward. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

02-28-2008, 02:33 AM	#14
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 103 Recipes: 0 Rep Power: 8	Re: 3 day Sheiko/ Road to Denver Week 3, Day 2 Deadlift til Knees 1x4 265lbs 1x4 320lbs 2x4 375lbs 4x4 400lbs Bench Press 1x6 150lbs 1x5 180lbs 2x4 210lbs 2x3 225lbs 2x2 240lbs 2x3 225lbs 1x4 210lbs 1x5 195lbs 1x6 180lbs 1x7 165lbs 1x8 150lbs Rack Pulls 1x5 320lbs 2x5 375lbs 4x4 425lbs By far the last four work sets of rack pulls were the most difficult. However, I have to say that my form improved after the first two sets making me more efficient, therefore the last two sets seemed easier. The lop sided pyramid of bench work sets was very manageable. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

03-01-2008, 02:46 AM	#15
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 103 Recipes: 0 Rep Power: 8	Re: 3 day Sheiko/ Road to Denver February 29 Week 3, Day 3 Bench Press 1X5 155lbs 1X4 185lbs 2X3 210lbs 5X2 245lbs Squat 1X5 205lbs 1X5 255lbs 2X5 290lbs 5X4 310lbs Due to time constraints and poor time management on my part I was unable to perform the second session of benching. For the most part it was a lot volume for which i substituted the following: Push ups 1X25 1X25 1X25 1X25 1X25 I feel that my squat is really coming along very nicely. Although at the moment I'm recovering from some strained ligaments in my left leg, I am still able to perform all sets with good explosion out of the hole. I should be back at 100% by next week after some icing and application of mineral ice before bed. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

03-04-2008, 01:52 AM	#16
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 103 Recipes: 0 Rep Power: 8	Re: 3 day Sheiko/ Road to Denver March 3 Week 4, Day 1 Squat 1x5 205lbs 1x4 250lbs 2x3 290lbs 2x3 330lbs I used a belt for the rest of my work sets from this point on. 3x2 350lbs I performed all squats ATG however the last set, last rep, in particular was pretty gritty. It was more like a good morning. Bench Press 1x5 150lbs 1x4 180lbs 2x3 210lbs 5x3 240lbs My bench felt very strong today. I had good command of my form and the weight. The last four work sets were performed with a close grip and a solid lockout. Flat DB Flies 5x10 I performed these w/20 lb dumbells Dips 5x8 Due to some intense pain in my left leg I had to drop the last squat session which demanded that I work up to 80% of max. I feel this was a prudent decision since i was unable to descend to parallel without my leg throbbing and perhaps giving out. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."